Yancy Camp Workout 38

5min tempo run, 30-40lb farmer’s walk (one weight in each hand) x 60sec, pull-up x 1, 5sec hang, continue until forced to drop, lunges x 50, body roll (as if going under barbed wire) x 2min. This completes 1 round. Continue for a total of 6 rounds.
*Farmer’s walk can be performed using sandbells (the best choice for developing grip strength), dumbbells, weight plates, or something similar. See the YancyCamp.com affiliates page for discount on Hyperwear sandbells.
*Pull-ups can be replaced by lat pulldowns & hold (choose a weight that’s a challenge to pull) or assisted pull-ups. Asst pull-ups consist of draping a rope or towel over a bar or branch, reach up and grab, pull as you assist the pull by jumping off the ground.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.

Bonus Workout:
Treadmill x 5min at aerobic training zone pace, pull-up x 1, 5sec hang, continue until forced to drop, treadmill 15% incline x 5min at aerobic training zone pace, pull-up x 1, 5sec hang, continue until forced to drop. This completes 1 round. Continue repeating for a total of 5 rounds.
*Most of the elites I train own or have access to an incline treadmill. This specific workout is programmed at a higher % incline for them. If you have access to an incline treadmill, choose 20% for round 1, 30% round 2, 40% round 3, 30% round 4, 20% round 5.